CrossFit Admin

Suburban Strength Coach

Gym Etiquette!

1.) Clean up after yourself: This includes putting away everything you took out and placing it back where it belongs in an organized fashion.

2.) Clean up after yourself: When you leave hand prints from the chalk on the gym floor, please take a Clorox wipe and clean up your mess. Actually, do this for any chalk mess you create. This includes creating a chalk foul when you apply chalk to hands and get some on the floor, please clean this up.

3.) Clean up after yourself: When you tear your hand open because you neglect your calloused hands and bleed all over barbels and pull-up bars, please get a Clorox wipe and clean up your mess. Bleed your own blood, don’t share it with others.

3.) Clean up after yourself: Sweat is gross, ask Kasia she knows first hand. When you sweat a river all over the floor or leave a huge sweat angel, please go get a Clorox wipe and clean that up as well. Nobody wants to taste or lay in your sweat. Please be courteous to other members.

4.) Clean up after yourself.

Strength

Push Press 5 rep max

5,5,5,5,5

Conditioning:

3 rounds for time

DB Power Snatch x10 (5 per hand) 50/30 *ground to overhead in one movement

DB Lunge x20 (10 per leg) *same DB used for snatch

DB Chainsaw row x 30 (15 per arm) * same DB used for the above movements